Backblast – Flash Bang Friday (Bus Benches)– 6/12/2020

14 PAX (@sprinkler, @Blen Hen, @Gilmore, @dr-evil, @pacer, @checkbook, @deliverance, @kay, @florida, Shear con, @crawdaddy, @boones Farm, @epstein and YHC Flounder) met for a Friday morning beatdown in the outdoor sauna.

Warmaroma: (Behind School)

  • Collection of exercises lead by different PAX

Partner up – 8 exercised (4 at each end of the parking lot behind school) Partner 1 runs to middle  of lot and does (3) Burpees and run back to partner to switch. Once both have completed,  rotate counter clockwise to next station

  • Exploding Lt. Dan’s
  • Merkins ( wide/ standard// diamond)
  • WW1
  • Gorilla Humpers
  • Alt Bird dog planks
  • Freddie Mercury
  • Carolina Dry Docks
  • Prisoner Get-ups

Benches- partner – up – Sart at bottom of hill – Partner 1 run up to benches to do first exercise listed while partner 2 does second exercise listed – Switch.

  • 15 jump ups – mak tar ja bottom of hill
  • 15 cross overs (back & forth) 1 – crab cakes
  • 20 derkins- LBC

Behind school – PAX lined up across poarking lot for

  • 20 bear crawl
  • 10 thigh master each leg
  • 20 crawl bear
  • 10 alter side lunges each leg
  • 20 right side bear crawl
  • 20 gorilla squats
  • 20 left side bear crawls

Mary

  • Collection of exercises lead by different PAX
  • American Hammers

Pray Concerns:

  • @Chipper, Drew & family
  • @Cousin Eddie
  • @sludge – hip problem

@Gilmore led us out.

Hope you got enough!